BEGINNER MARATHON LEVEL 1: TRAINING PLAN
Author: Wilson Komen
Length: 16 Weeks
Tags: running, marathon, beginner, hr based, pace based
Typical Week: 4 Run, 2 X-Train, 1 Day Off
Longest Workout:
20 miles
Author: Wilson Komen
Length: 16 Weeks
Tags: running, marathon, beginner, hr based, pace based
Typical Week: 4 Run, 2 X-Train, 1 Day Off
Longest Workout:
20 miles
BEGINNER MARATHON LEVEL 1: TRAINING PLAN
16 WEEKS: BEGINNER MARATHON LEVEL 1
Goal Time: 4:25:00 - 4:14:00
This plan is designed for runners who are new to the marathon distance but who have completed a minimum of two half marathon races (additional racing experience at the 10KM and 5KM distances is ideal). These runners should have 4 years of consistent training experience and should be able to begin their training by completing 38 miles in the first week, with an initial long run of 10 miles.
Run type: long run: easy steady: 2mi, warm up: main 8mi @ 10:05 to 11:16, HR (60-85) cool down, none: Total distance = 10mi
Run type: long run: easy steady: 3mi, warm up : main 8mi @ 10:05 to 11:16, HR (60-85) cool down, none: Total distance = 11mi
Run type: long run: easy steady: 3mi,warm up: main 9mi @ 10:05 to 11:016, HR (60-85) cool down, none: Total distance = 12mi
Run type: long run: easy steady: 3mi, warm up: main 10 mi @ 10:05 to 11:016, HR (60-85) cool down, none: Total distance = 13mi
Run type: long run, easy steady: 3mi, warm up: main 11mi @ 10:05 to 11:16, HR (60 - 85) cool down, none: Total distance = 14mi
Run type: long run, easy steady: 3mi, warm up: main 12mi @ 10:05 to 11:16, HR (60 to 85) cool down, none: Total distance = 15mi
Run type: long run , easy steady : 3mi, warm up: main 13mi @ 10:00 to 11:15, HR(60 to 87) cool down, none: Total distance = 16mi
A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.
Coach Wilson Komen is certified by the Road Runners Club of America.